Inspiring you to find peace with food and your body image
RETHINK YOUR BODY
Inspiring you to find peace with food and your body image
When ONE biscuit leads to TEN
by Harriet Frew on April 26th, 2019

  'Why can’t I just eat ONE?' you cry.
 
Maybe you find that one biscuit often leads to several more?

Maybe you have a different trigger food such as cake or chocolate that feels unsafe?
Perhaps, you feel frustrated and angry with yourself when you lose control around food? You think you should have more willpower?

You might feel perplexed as to how others can eat just one and walk away?

It is very normal that following a period of dieting, restrictive eating or ‘too clean’ eating, that when exposed to your ‘forbidden foods’ that you will want to eat them in large quantities. Your body has thought you were previously starving. It wants to maximise the eating opportunity to stave off further possible future starvation. This was a valuable protective mechanism in the days when food was scarce. Obviously, it is trickier today in the Western World, where food is so available to most of us 24/7.


7 TIPS TO EATING 1 BISCUIT WITHOUT IT LEADING TO A BINGE OR OVEREATING
  1. Avoid over-hunger – low blood sugar and being hungry leaves you vulnerable to overeating, once you start eating.
  2. When you eat the biscuit(s), put on a plate, sit down at a table and enjoy them.
  3. One biscuit, or even 2,3 4 or 6 does not mean you have BLOWN IT. Notice your thoughts.  If you think you have blown it, you will feel GUILTY and bad, you might want to self-punish and eat more. The truth is that you might have eaten a bit more than you wanted to. This does NOT mean that you are a greedy, lacking willpower demon.
  4. Introduce your old forbidden foods slowly back into your life and in a managed way one food at a time. Overloading the cupboard with everything at once is too much too soon.
  5. Notice WHEN you are overeating? How are you FEELING? Sad, anxious, upset – get in touch with your feelings.
  6. When you understand how you feel, how can you SOOTHE this feeling? Will eating solve the problem? Do you need a hug, time-out, rest, a chat with a friend, a cup of tea?
  7. The more you ALLOW your previously forbidden foods, they will become less special and desirable. Keep eating them 😊
This process takes time. Never give up. Recovery is possible!


Posted in Binge Eating Disorder, Bingeing, Bulimia, Clean eating, Dieting, Eating, Emotional eating, Giving up dieting, Hunger, Overeating    Tagged with bingeeating, bulimia, overcome binge eating, stop binge eating, lose control around food, overcome bulimia


0 Comments

Leave a Comment


Tags
10 lessons 10 principles of intuitive eating 10 tips 10 ways therapy can help 10 ways 12 days of christmas 20 ways to stop bingeing now 3 steps 5 things to learn 5 ways to silence inner critic 5 ways ACEs Bingeing CELEBRITIES AND SELF ESTEEM CELEBRITY BODY IMAGE Childhood adverse experiences Christma Control DEALING WITH PRESSURE ELLEUK ELLE Easter Eating Disorder Eating problem FEELING FAT HOW TO COPE WITH PEOPLE COMMENTING ON YOUR BODY Inside Out Louise Chunn Managing emotions NO DIET New Year Parenting tips Perfectionism RECOVERY FROM EATING DISORDER REJECT DIETS SELFISH MOTHER Sleep Spring Welldoing.org about counsellors action alcohol all or nothing anorexia nervosa anorexia recovery anorexiarecovery anorexia anti dieting antidiet anxiety eating anxiety appetite assertiveness assertive beach body beautiful people behaviours being authentic being kind to self bikini body plan bikini body binge eating disorder binge eating recovery binge eating bingeeating bite by bite body acceptance body confidence body dysmorphia body image workbook body image body love body neutrality body positivity book recommendation boost self-esteem boost selfesteem breakthrough buimia bulimia nervosa bulimia recovery bulimiarecovery bulimia cake can counselling help caring what others think cbt challenging negative thoughts change childhood experiences childhood children and eating disorders children christmas clean eating cognitive behaviour therapy comfort eating comparing self to others comparing with others comparions comparisons compulsive eating compulsive exercise confidence conflict about body size connection contribution counselling critical voice criticism dads deception developing awareness developing healthy relationship with food diet binge cycle diet culture dieting cycle dieting diet disordered eating does self help work dolphin early experiences eating disorder prevention eating disorder recovery eating disorders eating when hungry eatingdisorder eating elizabeth gilbert embracing change emotional eating emotional intelligence emotions envy evening eating exhaustion expectations expressing emotions feelings florence and the machine florence welch food obsession food freedom with food friendship fulfilment fullness fun geneen roth giving up dieting giving goals guilt habit happiness harriet frew healthy eating healthy food healthy weight help for disordered eating helpful help hope how body image develops how counselling can change your life how low self esteem develops how to stop binge eating how to stop bingeing how to stop emotional eating how to stop overeating hunger identity improve body image improving body image inferior insulin intuitive eating iphone is your weight your worth janet treasure jealousy jellyfish joy judgement kids and eating disorders kind to body letting go lies listen to body listen to your body loneliness lose control around food lose weight losing control food love body low self-esteem male body image manipulation maudsley model media meeting your needs men and eating disorders mental health mind body connection mindful eating mindfulness mirror mood mothering motivation mums mum my story negative body image new year diet new year resolutions ninja warrior no dieting nodiets nodiet not dieting obesity obsession with food obsession on eating orthorexia ostrich over-eating over-exercise overcome binge eating overcome bulimia overcoming fear overeating at Easter overeating overevaluation of shape parenting people pleasing perfect philippa perry pixar film pleasure poor body image positive preoccupation with food pressure problem psychodynamic psychological approach psychology reading about eating disorders reading recovery relapse relationships resolutions restriction binge cycle restriction rest rhino role model root of problem roots of behaviour roots of problem rules about eating rules around eating sabotage satiety saying no secret eating self awareness self conscious self esteem self help books self worth self-acceptance self-awareness self-awarness self-care self-compassion self-confidence self-criticism self-esteem self-help book self-help self-kindness self-loathing self-love self-worth selfcare selfesteem selfworth shoulds social anxiety social eating social media and body image social media song starve stop binge eating stop bingeing stop comparisons stop dieting stopping dieting stress striving success summer support for carers support surviving Christmas susie orbach tablet television therapy thin idealisation things you didn't know thinking about food thinking styles thinking thinner self thin thoughts about food thoughts tips to boost self-esteem tips to love your body tips tired to my client who is struggling trauma tv and body image ulrike schmidt undereating understanding self unkind to self validating emotions values value vulnerability wants weighing scales weight conflict weight loss weight wellbeing what is counselling what is therapy when food is love when therapy is hard work
Inspiring you to find peace with food and your body image